Whether you are a male or female you will always be putting effort in to maintain a fit and healthy body. Keep in mind I am not talking about being skinny. Anyone can lose weight but that doesn’t necessarily mean you are healthy. One of your top priorities should be to get into a resistance training routine minimally 2 to 3 times a week. No matter what size or shape you are, a good routine with weights can give you the body you desire. Once you create lean muscle you won’t have to put in as much effort, as the muscle will help you burn more calories throughout the day. However if you stop utilizing those muscles and challenging them they will atrophy(shrink) over time. This can also happen during extreme dieting and low calorie diets. Some of the weight people lose is muscle mass which is significant to understand.
The best bet is to contact a personal trainer or someone knowledgeable to design a custom routine for you tailored to your specific goals and needs. Then it simply comes down to staying focused and consistent. You will have to have a reasonable nutrition regimen to support your daily activities and goals, as well as to provide energy to last the day. Remember not to overthink the issue of achieving a healthy body. If you consistently eat well, hydrate and workout, your body will take care of itself! If you need a push or some motivation to get going do not hesitate to contact us for a complimentary consultation!
When it comes to abs, people over think the solution to finding your midsection. Everyone has muscle, it is just a matter of decreasing your body fat to see the “6 pack”. Nutrition will play a huge role in uncovering your midsection! You can do ab workouts until you are blue in the face or so sore you can’t move but will not see the results until you reach a certain level of body fat. However we always encourage a well developed abdominal and lower back program so you have a strong core and better posture. Everyone’s body will react differently in regards to nutrition and exercise so it is always recommended to take time with a trainer to see what program you should be following to best suit your needs and goals. The following is a sample ab routine I do for myself and I vary it up when I feel like I want something different..
I do this 3x a week with 2 sets per exercise and 1 minute rest between the 2 rounds, no break between sets unless you feel necessary.
Low Plank- Hold in a flat position with a neutral spine on your forearms: 1-2 min
Bicycle Crunches- lying on your back, drawing the opposite elbow and knee together towards your midsection: 30-60 seconds
Reverse Crunches- lying flat on your back, drawing your knees towards your chest( with or without leg extension) 30-60 seconds
Standing Rotation with Cables-hold 1 handle with both hands and rotate the cable across your body at chest height, finishing at the opposite hip(can substitute with a seated version w a dumbbell) 15 reps/side
Double Crunch– bring both elbows and knees together, lying flat on your back: 30-60sec
Superman-lying flat on stomach, extend both arms and legs out, hold for 2 sec each rep: 15 reps
This will help you incorporate each part of your abdominal makeup as well as your lower back muscles. Make sure you are warmed up before you jump right into the routine and stretch between sets if necessary. I always mix in core stretches at the end. I make sure to “walk the walk” so here is where I try to maintain my midsection 24/7. ( Excuse the “selfie” as these were candid shots. Always remember to have fun and be able to make fun of yourself )
I don’t believe in dieting or bulking, then “shredding the fat” as you see a lot in the fitness industry. Stay healthy and fit all year long! If you need a program or a push, give me a call! Remember to stay consistent and keep focused and the results will follow.
There are many numbers thrown around in relation to calories burned, consumed, etc. However many people do not even know the main numbers they need to keep in check. Take a look at the following and ask questions if you have them:
Resting Heart Rate
Everyone has been there. The point in their life where they stop and realize they need to be healthier or want to change their body for the better. The hardest part for most people is figuring out where to start! Who do you go to with so many options out there? Which plan do you follow with so much information on the web and social media. My recommendation is find someone local who has experience and credentials. Also make sure they are fun and motivating. Getting screamed at or being bored out of your mind will crush your workout dreams real quick. Following the latest trends typically will last in short lasting results and potential injury. Regarding the web, please do NOT believe everything you read!! A good majority of the information you see is incorrect and misleading.
That being said, if you are interested in getting started and are in Rochester, NY, come see us at Optimum Results. We offer complimentary assessments and will get you started on a customized regimen. Your body is unique and you need to tailor a workout routine and nutrition regimen to fit your needs. We will not only teach you what to do but motivate and encourage you along the way. Email us at firstname.lastname@example.org today. The longer you put if off, the longer you will wait for that new healthy body you have been talking about! Have a happy and healthy day!
Whether you are starting a fitness routine or trying to improve a current one, it is important to have support to keep you on track. A trainer is a great start because they are there specifically to guide you and customize a proper program for you. They will encourage and motivate you to reach new levels. On top of that you should find friends, family or co-workers who will support you and help you keep a positive mind frame while you try to achieve your goals. It is very important to surround yourself with individuals who want to see you improve your health. This way when you hit a hurdle, they can help you overcome it and keep progressing forward. If you are on facebook “like” our business page OptimumResults (located at the bottom of our home page) where we post fitness and nutrition tips and motivating posts. That way you will have encouragement from social media as well. If you need help customizing a program contact us and we will get you on your way to a healthier body!
This is a new area where we will be posting healthy recipes and different ideas on foods to eat to help you reach your goals. The overall goal for everyone is to be healthy! Sometimes people get in a rut and cook the same things over and over. Our goal is to have an interactive area where you can post things that you make and that have helped you become healthier.
Looking for ideas in the morning? Try this simple recipe for a nutritious start to the day:
PB+J Protein Smoothie:
- 1 scoop Optimum Nutrition Gold Standard 100% Whey Vanilla Ice Cream (or protein powder of your choice)
- 1 cup almond milk (unsweetened)
- 1 tbsp peanut butter
- 1/4 cup raspberries
- 1/4 cup blackberries
- 1 cup ice
Serving Size (1 shake) Recipe yields 1 serving
Serving Size (1 shake) Recipe yields 1 serving
Amount per serving
Total Fat9.5 g
Total Carbs38 g
Note: You can use the protein powder of your choice or eliminate it if you want less calories. However, keep in mind it is very important to get the proper amount of protein during your day. There are hundreds of different types of smoothies you can make, just be creative. This particular smoothie recipe was posted on www.bodybuilding.com where you can find many more options for the active individual. (These are just recommendations. Make sure to consult a doctor or dietician first if concerned with allergies or specific needs for diabetics etc)
The state of being accountable is an obligation or willingness to accept responsibility or to account for one’s actions. This is extremely important and beneficial when trying to reach your goals. It is very easy to get off track and start losing sight of the goals you are aiming for. Having a personal trainer or fitness group with similar goals not only helps motivate but will keep you accountable! We are here to keep you focused and get you to your ideal healthy body. If you need a jump start or help reaching your goals, contact us today! If interested we always have clientele who don’t mind a workout partner as well.
What’s holding you back from reaching your goals? As personal trainers, we are here to help you be successful in the most efficient ways possible. Here is what we have found over the years that has worked well with our clientele and ourselves…
Try to set both long and short term goals. Have an end goal in mind but make sure you focus on the short term goals and try to accomplish them along the way. Have specific dates that you attempt to reach them by, which allows you to see progress and keeps you motivated to keep working hard. Either keep a manual journal or try using an app such as myfitnesspal to help you track your progress.
Make sure you have accountability along the way. It will make your life a lot easier if you have a friend to workout with or a trainer to keep you accountable as you try to reach your goals. We cant stress this enough! This way if you have an excuse, it is a lot harder to cancel when someone else is relying on you being there to workout.
Find a balanced workout routine. Males and females need to realize the importance of weight training. You simply wont see the same benefits by just doing cardiovascular workouts. Each body will have different needs so if you are unsure, have a trainer set up a customized program for you.
Make sure you have a well balanced nutrition plan to follow. Fad diets do not work long term. They will not last and you will end up frustrated. Meet with a qualified individual to setup your specific needs and make sure you keep your goals realistic to your lifestyle.
If you just cant get motivated or do not know where to start, contact us for a complimentary assessment. We are here to help you and would be happy to get you on your way to your ideal body. Happy Lifting and Healthy Eating!
Check out Laura’s latest article on Pilates, Breaking Down The Science of Pilates
Last week we launched the Optimum Fit Club. It is designed to challenge your limits and bring out your competitive spirit. You have to be in the top 5 to sign our board and reach the minimum requirements for each challenge. If you achieve 5 of the challenges, you will be eligible to make the top 3 in the male or female category on our leader board. If you conquer 7 of these challenges, you will be presented with a custom t-shirt and a complimentary training session. All challenges must be witnessed by one of our trainers to count either in person or by video.
The challenges are as follows:
- Wall Squat- sit at 90 degrees for a minimum of 3 min.
- Low Plank- hold for a minimum of 4 min.
- Pushups- 50 minimum for women, 100 for men.
- Pullups- 10 minimum for women, 20 for men.
- Crunches- minimum of 100.
- TRX Pike/Pushup combo- highest total, minimum 25.
- Rower- 1500 meters in less than 6 min.
- 5K run- top 5 fastest times.
- 1/2 or full marathon- top 5 fastest times.
- Jump Rope- minimum 200 consecutive reps
We have also launched the Get Fit Club. This is just slightly modified and will help prepare you to achieve the Optimum Fit Club.
- Wall Squat- sit at 90 degrees for a minimum of 2 min.
- Low Plank- hold for a minimum of 2 min.
- Pushups- 25 minimum for women, 50 for men.
- Crunches- minimum of 50.
- Jump Rope- minimum 100 consecutive reps
- Battling Ropes – most slams in 30 sec.
Good luck and get working so we can see your name on our board! If you need a program to help you reach these goals, contact us.